Sunday

Sunday

Basin CrossFit – CrossFit

Warm-up

(10min) Play Game to Warmup — Jumping Jack Duck, Duck, Goose

* Have everybody continuously performing jumping jacks in a circle. One person starts out as the ‘Goose.’ They run around the circle, tapping each person on the heal saying, “duck, duck, duck…” until they decide they want someone to be the goose. They then tap that person and yell “GOOSE!” That person chases them around the circle back to their spot. If the original goose gets caught, they need to perform 3 burpees. If they don’t get caught, the new goose needs to perform 3 burpees. Keep playing for 5-8min or until everyone has been the goose.

– If it is a small group, have them run around the circle two times to give the new goose a chance to catch the old goose!

* Feel free to change the movements/penalty, or have the coach number everyone and then they call out a number each time; those numbers all have to get up, run around and catch each other.

(10min) Dynamic Mobility

As a group, perform the following animal movements down the length of the gym:

Stiff legged bear crawls

Lizard walks — low body, opposite arm to leg move at the same time

The side ape

Frog jumps

Tall duck walk

Inchworm

Walking bird peckers

Wod prep

(10min) Prep for Workout

Review the Dble KB squat with a set of light KB’s. Perform as many reps as needed to have them moving well.